Slurp, crunch, munch. What’s cuter than a toddler enjoying her bowl of cereal? But would you feel happy if she 
were eating three chocolate chip cookies instead of cereal? What if her cereal has the same amount of sugar as three cookies?!
If you’re a mom or grandma and you’re reading this blog, I’m guessing you’re serious about feeding your children healthy food. Let’s face it, cold cereal is a convenient, quick way to get food into our kids whether it’s first thing in the morning or for a snack or even a fast lunch.
Unfortunately, a sugary cereal can rev up our children with a sugar high that makes them overactive, followed by a blood sugar crash, which sends them begging for more sweets.
But, you say, I only give my child healthy cereal. May I ask you to go get your cereal box right now? Let’s evaluate that cereal based on four criteria: sugar particularly added sugar; whole grain; protein; and fiber.
High sugar content is often disguised by using several forms of sugar, each listed under a different name so none looks like a major ingredient. But if you total them all, sugar would be near the top of the ingredient list. Here are common sugars with different names:
- Barley malt
- Brown sugar (listed separately from sugar)
- Cane sugar
- Coconut palm sugar
- Concentrated apple, pear or grape juice
- Corn syrup
- Dextrose
- Evaporated cane sugar
- High-fructose corn syrup (especially unhealthy)
- Invert sugar
- Levulose
- Honey, Maple syrup, Molasses- not bad in themselves, but when added to the sugar, raise the calorie count
- Rice syrup
- Sorghum
- Turbinado sugar 1.
Watch out for cereals with dried fruit because the fruit is often sugar coated. Better to buy plain cereal and add your own raisins or fresh fruit. Also, be aware of deceptive marketing that leads you to believe there is fruit when actually the “fruit” is blobs of flour and sugar mixed with artificial fruit flavoring. Be on the look-out for blueberry bits or crunchlets which at best is a little fruit puree concentrate mixed with flour and sugar.
Many cereals have 10 grams of sugar per serving, or 3 teaspoons of sugar, which is one-fourth of the recommended allotment of sugar for the day. Also, be aware that serving sizes on the label may be smaller portions than your child normally eats. You think your child is eating 10 grams of sugar, but her portion is bigger than the serving size listed and she’s actually eating 15 or 20 grams of sugar. The US Dept of Agriculture recommends that children consume no more than 48 grams of sugar per day. So your child may have consumed 40% of her RDA for the day first thing in the morning. Limit sugar to no more than 8 grams per serving of cereal. Of course, 4 or 5 grams is even better. If sugar is the second ingredient on the box label, please reconsider feeding it to your child. That “healthy” cereal may have as much sugar as a glazed donut or three chocolate chip cookies. 2.
Speaking of first thing in the morning- jolting a small one’s pancreas with a heavy dose of sugar to break down is asking for trouble in the future. You may be laying the groundwork for diabetes. And what your child learns to love to eat as a child will follow her into adulthood. If she learns to love sugar now, she will crave it as an adult.
Now let’s check the cereal label for whole grain. Did you know that labels claiming, “Whole Grain” may actually only contain 50% whole grains?
“A smarter choice: whole grains like wheat, brown rice, and corn, which keep the entire grain kernel.
“Whole grains provide a substantial amount of vitamins and minerals, which help your body function,” Smith says. “They also reduce the risk of heart disease, and because they take longer to digest, will make you feel fuller, longer.”
Look for key first ingredients like “100% whole” wheat, oats, or another grain, as well as a yellow stamp on the package from the Whole Grains Council. If the box says “Whole Grain,” then at least half the grain ingredients are whole. If it says “100%” it means all grain ingredients are whole.” 3.
Let’s check out the protein on the cereal label. Many cereals are low in protein, but adding whole milk, yogurt or cottage cheese will provide needed protein. Topping cereal with your own sliced almonds rather than the sugar coated ones in many cereals will up the protein, as will sunflower seeds, walnuts, or peanuts.
According to the International Journal of Obesity, participants who ate a protein-packed breakfast ate 26 percent fewer calories at lunch than those who ate a calorically identical meal with less protein. The nutrient helps your gut release peptide YY, a hormone that nudges your brain to realize, “Hey, I’m full.” The Recommended Daily Allowance (RDA) of protein for women over age 19 is 46 grams; for men, it’s 56 grams. 4.
Fiber is another important aspect of cereal. Just check your label to determine how much fiber you’re getting. 100% whole grains provide fiber which is important for feeling full longer as well as lowering cholesterol, and promoting digestion. 8 grams of fiber is the minimum you should be getting from your cereal.
Here is a list of common cereals with their sugar content in grams as well as fiber and protein content: http://www.acaloriecounter.com/breakfast-cereal.php
Now you have the tools to make wise choices for buying cereal. Sugar- 8 grams per serving; whole grains- 100% whole grain; protein- add whole milk or yogurt; and fiber- at least 8 grams. Be a label reader, not a box front reader. Your child just may be less hyperactive! And she will certainly be developing healthy habits.
1. http://www.berkeleywellness.com/healthy-eating/food/article/how-buy-cereals
2. http://www.livestrong.com/article/457474-is-10-g-of-sugar-in-cereal-a-lot/
3. http://www.webmd.com/food-recipes/breakfast-cereal?page=2
4. http://www.rd.com/health/wellness/high-protein-breakfast-ideas/